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Starting point

Out of shape and want to change

You've been honest about where you are. That's the hard part done, and plenty of people never manage it. Starting from here has one big advantage: people who are new to training tend to improve fastest at the start, so you'll notice it.1 This path keeps things simple. Small steps, wins you can count, and nothing that needs you to be fit already.

Your first step

Spend five minutes on the effort scale, so you know what "moderate" really feels like. Most people starting out either go far too hard or not quite hard enough.

Learn the effort scale

Your first few weeks

  1. Start where you areSomething is better than nothing. A brisk walk counts. So does a short session on a gym bike. The aim of the first week is to do it, not to be good at it.
  2. Aim for moderateBreathing faster, feeling warmer, able to talk but not sing. That's the NHS description of moderate effort.2 It's enough to make progress without dreading the next session.
  3. Add a little each weekA few more minutes, or one more session. The NHS guideline for adults is 150 minutes of moderate activity a week plus strength activities on 2 days.2 Treat it as somewhere to build towards, not a test you fail on day one.
  4. Count your winsWrite down every session, however small. The first time you go two weeks without missing one is worth noticing.

The best pages, in order

  1. The effort scale: your most useful tool right now.
  2. Your first gym session: a simple session you can follow.
  3. Nervous about the gym?: what to do when you walk in.
  4. Lifting tempo: control beats speed when you're starting out.
  5. Muscles worked: what each lift is doing for you.
  6. The heart: what your heart is doing when you train.

If you haven't exercised for a long time, or you have a medical condition, have a word with your GP before you start. The NHS has more on exercise and staying active.

Not sure this is you? Take the two-minute questionnaire, or see every starting point.

1. Ratamess NA et al. Progression models in resistance training for healthy adults. American College of Sports Medicine position stand. Medicine and Science in Sports and Exercise. 2009;41(3):687-708.

2. NHS. Physical activity guidelines for adults aged 19 to 64.